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Andrew Huberman
Ph.D.
Andrew Huberman's Sleep Protocol
Andrew Huberman’s sleep protocol can help you level up your health, productivity, and overall well-being. Here are Andrew Huberman’s top ten tips for improving your sleep quality.
- Start your day with morning sunlight Get outside within 30-60 minutes of waking up. Second best is to do this in the late afternoon before sunset, in case you miss the morning window. Exposure to natural light helps regulate your circadian rhythm, which controls your sleep-wake cycle. Here’s how to adapt your time in the natural light based on the weather:
- Bright, clear days: 10 minutes
- Cloudy days: 20 minutes
- Very overcast days: 30-60 minutes
If natural light is scarce where you live, consider using a light therapy lamp that can artificially substitute sunlight. Avoid wearing sunglasses during sunglight exposure, but eyeglasses and contact lenses are fine. Also don’t look directly at the sun - instead simply look in the general direction of the sun. - Wake up at the same time each day Going to bed when you first feel sleepy helps prevent waking up in the middle of the night. Avoid pushing through the sleepy feeling and going to bed too late, which can disrupt your sleep.
- Limit caffeine intake Avoid caffeine within 8-10 hours of bedtime. Some experts, like Dr. Matt Walker, suggest even longer—up to 12-14 hours. Huberman personally is okay with drinking coffee until 2 PM if he sleeps around 10-11 PM.
- Try Self-Hypnosis If you struggle with sleep disturbances or anxiety, the Reveri app offers research-supported self-hypnosis protocols. Just 10-15 minutes, three times a week, can help you relax and improve your sleep.
- Dim the lights at night Avoid bright lights, especially overhead lights, between 10 PM and 4 AM. Use just enough light to move safely. Blue blockers can help, but dimming all lights is best. Candlelight and moonlight are fine.
- Limit daytime naps Keep naps to less than 90 minutes, or skip them altogether. Huberman enjoys 30-minute naps most afternoons, sometimes up to 45 minutes.
- Manage mid-night awakenings It’s normal to wake up once during the night. If you can’t fall back asleep, Andrew Huberman recommends doing a Non-Sleep Deep Rest (NSDR) protocol or Yoga Nidra.
- Consider taking supplements About 30-60 minutes before bed, consider taking the following:
- 145 mg Magnesium Threonate or 200 mg Magnesium Bisglycinate
- 50 mg Apigenin
- 100-400 mg Theanine
Huberman also takes 2 g of Glycine and 100 mg GABA 3-4 nights per week. Start with one supplement and add others as needed after a few days of seeing how each supplement feels. Avoid theanine if you have intense dreams, sleep-walk, or experience night terrors. - Keep your room cool and dark A drop in body temperature by 1-3 degrees is necessary for falling and staying asleep. Keep your room cool and use removable blankets to adjust your temperature.
- Avoid Alcohol and Sleep Medications Both alcohol and sleep meds can disrupt your sleep, so it’s best to eliminate them completely.
By incorporating even a small minority of these tips, you can improve your sleep quality significantly. Consistency and awareness are key — listen to your body and feel free to make adjustments as needed.